Shield Bearer's Workout Plan


4-Week Beginner’s Battle Plan

Step into the gym and embark on your warrior’s journey with this 4-week workout plan designed for aspiring champions. Whether you're new to the gym or returning after a break, this plan is your guide to mastering foundational strength, building endurance, and improving mobility. Featuring accessible gym machines, free weight exercises, and cardio intervals, the Beginner’s Battle Plan will prepare you to wield strength and confidence like a true Viking. Get ready to conquer every rep, set, and goal—your transformation starts now!

Weekly Schedule Overview

Day Focus Type of Workout
Day 1 (Mon) Strength Upper Body Machines and Free Weights
Day 2 (Tue) Endurance Full-Body Circuit with Machines
Day 3 (Wed) Mobility Stretching and Core Strength
Day 4 (Thu) Strength Lower Body Machines and Free Weights
Day 5 (Fri) Endurance Cardio Intervals (Treadmill or Bike)
Day 6 (Sat) Active Recovery Light Activity (e.g., walking, yoga)
Day 7 (Sun) Rest Full Rest

Detailed Plan by Week and Day

Week 1

Day 1 - Strength: Upper Body Machines and Free Weights

  • Warm-Up (5-10 min):

    • Treadmill walking or cycling at moderate pace.

  • Workout:

    1. Chest Press Machine (3 sets of 10-12 reps).
    2. Lat Pulldown Machine (3 sets of 10-12 reps).
    3. Dumbbell Bicep Curls (3 sets of 12-15 reps).
    4. Tricep Pushdowns (Cable Machine, 3 sets of 12-15 reps).

  • Cool Down (5 min):

    • Stretch chest and arms.

Day 2 - Endurance: Full-Body Circuit with Machines

  • Warm-Up (5 min):

    • Rowing Machine or Elliptical (moderate intensity).

  • Circuit (3 rounds, rest 2 min between rounds):

    1. Leg Press Machine (12 reps).
    2. Seated Row Machine (10 reps).
    3. Dumbbell Shoulder Press (10 reps).
    4. Plank Hold (30-45 secs).

  • Cool Down (5 min):

    • Light stretches focusing on legs and shoulders.

Day 3 - Mobility and Core

  • Warm-Up (5 min):

    • Dynamic stretches: Cat-Cow, Arm Circles, Leg Swings.

  • Mobility and Core:

    1. Deadbug Core Exercise (3 sets of 12 reps).
    2. Glute Bridges (3 sets of 12-15 reps).
    3. Seated Hamstring Stretch (30 secs per leg).
    4. Pigeon Stretch (30 secs per side).

  • Cool Down:

    • Deep breathing and static stretching.

Day 4 - Strength: Lower Body Machines and Free Weights

  • Warm-Up (5-10 min):

    • Walking lunges (bodyweight, 10 reps per leg).

  • Workout:

    1. Leg Press Machine (3 sets of 10-12 reps).
    2. Leg Curl Machine (Hamstrings, 3 sets of 10-12 reps).
    3. Dumbbell Romanian Deadlifts (3 sets of 10 reps).
    4. Standing Calf Raises (Bodyweight or Machine, 3 sets of 12-15 reps).

  • Cool Down (5 min):

    • Stretch quads, hamstrings, and calves.

Day 5 - Endurance: Cardio Intervals (Treadmill or Bike)

  • Warm-Up (5 min):

    • Brisk walking or light cycling.

  • Intervals:

    1. Treadmill: Walk for 2 min, jog for 1 min (repeat for 20 min).
    2. Bike: Sprint for 30 secs, recover for 90 secs (repeat for 10 rounds).

  • Cool Down (5 min):

    • Walk or cycle at a slow pace.

Weeks 2–4 Adjustments

  • Week 2:

    • Increase machine resistance slightly.
    • Add one extra set to exercises.

  • Week 3:

    • Focus on improving form with slightly heavier weights.
    • Add 10 seconds to plank holds and stretches.

  • Week 4:

    • Increase intensity:
      • Add an extra round to circuits.
      • Slightly reduce rest times (e.g., 60 seconds instead of 90).

The next challenge awaits you: The Berserker Warrior Program — a high-intensity regimen designed to push your limits and sculpt the Viking within. Step into the forge and transform your progress into unstoppable power.

Ready to conquer the next level? Click below and start your Warrior’s Forge journey today!"

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